3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
1 BEAR CRAWL WALL CLIMB
5 INVERTED RING ROWS
5 FLOOR WIPERS
5 LIE DOWN STAND UP
5/5 F2C (INCREASING WEIGHT EACH ROUND)
3 ROUNDS
WORK OUT PARTNERS
TIMER
1 TRAVELING ROW LEFT 45-50
WORKER
ONE ARM PUSH PRESS (ANY ARM) 45-50
SWITCH
TIMER
1 TRAVELING ROW LEFT
WALKING LUNGE BACK W/WEIGHT LEFT ARM
WORKER
TGU (ANY ARM)
SWITCH
TOGETHER
8 RUSSIAN TWISTS W/DB
REPEAT ALL OF THE ABOVE WITH RIGHT ARM
3 FULL ROUNDS
THEN:
1 MIN SQUAT HOLD W/WEIGHT
2 MIN PLANK NO WEIGHT
2 ROUNDS